Buying New Running Shoes: An Introduction

Buying New Running Shoes: An Introduction

If you want to get into running, and/or continue running for many years without injury, it is imperative to find the right running shoe for you. There are numerous benefits to selecting the best running shoe for your specific gait and running style.

Buying new running shoes can seem daunting and stressful at first, but it definitely doesn't need to be. This episode breaks down the process into a few basic tips on how to look for the right running shoe for you!

Show Notes

What to know before going to the running store


  • What will you be using the running shoes for? Examples: casual jogging, training for 5k, half marathon, trail running vs. road running, etc.
  • Go shoe shopping at the end of the day, because our feet swell during the day. You don't want to buy a shoe then find it smaller than when you first tried it on in the store.
  • The size of your current shoe does not mean that will be the size of your new pair, even if it's the same brand or the same model line within the same brand. It may seem obvious but...always try on the shoe before buying!
  • It may be useful to wear or bring your old running shoe to the running store, or to your podiatrist or physical therapist. These professionals could see the wear and tear on the bottom of your shoe to understand your gait/foot strike.


  • Pronation is the natural motion of your foot going into a step, and coming out of a step.

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  • Footstrike is the order in which the parts of your foot come in contact with the ground while running 

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What to expect while you're in the running store

  • You will get asked what kind of shoe you're looking for
  • You might get offered to run on a treadmill and get your running footstrike filmed on camera (this is completely optional)
  • Shoe fitting tips
    • Heel must be snug. It shouldn't be moving left-right
    • About a thumbnail's length of space between longest toe and top of shoe
    • Pinky toe shouldn't be squished uncomfortably
    • Tie the shoes as if you were about to go for a run
  • Testing the shoes
    • Go for a light run/jog in the store (it helps if there's a mini indoor track)
    • Go for a light run outside (if the store lets you)
  • Ask about trial periods or return policies on the running shoes. Many stores offer generous trial periods for you to really see if the shoes are best for you.
  • Don't be hesitant to ask questions!

Question of the Day

What is your current running shoe, and why did you choose that shoe? Comment down below or tweet me at @jeremy_tri on Twitter!

Please don't forget to subscribe to #TheTriathleteBeat podcast, leave a rating, share with friends & family, and write a review. Thanks for coming by!

- Jeremy Tri

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Banner photo: I call it: "Saucony Sunsets". I've put on about 400 miles my Saucony Kinvara 5s. They are so worn out that it's not safe to use them for distance running anymore. Such a durable shoe! I've done 1 full marathon, 1 half ironman, and several half marathon and smaller distances races in them. From South Florida to San times. On to the next pair, and next adventures!